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Pantry Basics

Farro: Whole Grain Goodness
June 21, 2010 • Posted by Jennifer Perillo

I love white rice, and so do my daughters. I’m pretty sure they’d eat a bowl of it every night if left to their own devices. Since moderation is key, it’s important to find more nutritional grains to help satisfy their regular appetite for grains. Unfortunately, brown rice has never won any fans in our house. I find most to be bland and not worth the 45 minutes cooking time—except for the one by Massa Organics, but that’s a post for another day.

Right now, I’d like to introduce you to a new staple to stock in your pantry: farro. This ancient Italian grain has all the wholesome goodness of brown rice—more in fact, yet cooks in half the time. One ½ cup cooked farro contains about 3 ½ grams of fiber, compared to just under 2 grams in brown rice and just a mere gram in white rice. But, we all know taste is what really counts when it comes to feeding finicky eaters, and if you’re little ones love farro as much as mine, then make sure to prepare extra so you can spoon out some seconds.

Basic Farro
makes about 2 ½ cooked cups
You can certainly cook farro as you would rice, but I like infusing it with extra flavor this way. It also makes a tasty base for a cold grain salad—perfect for picnics and a healthy refuel after a day of playing in the park. And next time you’re thinking about risotto, try swapping in an equal amount of uncooked farro, for an easier, no-stir method.

1 cup uncooked farro
1 small onion, peeled, end & root trimmed
1 clove garlic
Handful of fresh parsley plus 1 tablespoon finely chopped
1/2 teaspoon salt, plus more if needed
Freshly ground pepper, to taste

  1. Add the farro, onion, garlic, handful of parsley and salt along with 1 1/2 cups water to a 1-quart pot.
  2. Bring to a boil, then cover, reduce to a simmer, and cook for 10 minutes.
  3. Turn off burner and let sit, covered, for 5 more minutes. Discard the onion, garlic and large pieces of parsley.

Source:
[Nutrition Data]
[Fit Sugar]

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